Healthy Eating Tips!
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December 17, 2003 - Issue #007
TABLE OF CONTENTS
1) 5 Quick Holiday Tips
2) Healthy Recipe of the Month
3) Your Healthy Eating Support Group Tips
4) Healthy Products and Services
5 Quick Holiday Tips
Wishing you a happy, healthy holiday season
and a prosperous new year.
Here are 5 quick tips to make your holiday
1. Sugar is a big cause of the holiday blues. Visit
to find delicious holiday desserts free of
refined sugar and flour.
You’ll notice that I recommend using ˝
buckwheat flour and ˝ brown rice flour. I
do this because wheat is one grain we, as a
society, eat too much of and many people are
allergic to it without even knowing it.
Research is being done on buckwheat and it
has shown that it regulates blood sugar
levels in rats. The research has not yet
been done on humans, but considering that
buckwheat is also rich in omega-3 fatty
acids, B vitamins, minerals, and essential
amino acids, then you've got a food product
that's primed and ready to become the next
2. Eat your treats sparingly. Don’t leave
the baked goods out where you can pick at
them all day. Not only does too much of the
sweets cause the blues by causing your blood
sugar to fluctuate, it also puts on the
3. Have fruit and veggie sticks available
4. Start your lunch and dinner with a large
plate of salad. Then eat your protein and
steamed veggies. If you eat pasta, make it
whole grain and make it a small side serving
instead of a main course. Lay low on the
5. Make a daily walk a part of your holidays
and every day.
your comments or questions about this discussion.
I cannot answer each
question individually, but I will attempt to
address questions in the next newsletter.
Healthy Recipe of the Month
Baked Wild Alaska Salmon
Preheat oven to 350 degrees F.
Rinse filets and place in a glass baking
dish (with a lid)
Squeeze fresh lemon juice over the filets
Sprinkle minced garlic over the filets
Put the glass lid on the baking dish and
bake at 350 degrees F until flaky.
This works for any type of fish.
Your Healthy Eating Support Group Tip
Genetically modified food has been on the marketplace for some time now and it is not labeled. It doesn’t appear that labeling will be required anytime in the near future.
There is a way, however, to tell you if the
produce you buy store has been genetically
modified. Those irritating stickers that
they put on the produce to help checkers at
the check out have a revealing number on
If the sticker has a 4-digit code, it is conventionally grown.
If the sticker has a 5-digit code starting with 9, it is organically grown.
If the sticker has a 5-digit code starting with 8, it is genetically modified.
Thanks to the Center for Food Safety for this information. To stay informed about the issues of genetically modified food, irradiated food, and critical food safety issues
check out their website at
Healthy Products and Services
FOOD ADDITIVES: A Shopper's Guide To What's Safe & What's Not
lists over 1300 food additives classified
according to safety, whether they may cause
allergic reactions and if they are GRAS
Generally Recognized As Safe) by the FDA.
It's a handy pocket-sized book that you can
carry with you when you shop to help you
read food labels and make sure the food
you're buying has only healthy ingredients.
It will help you choose healthy foods when
you shop and keep harmful chemicals out of
the food you feed your family.
If the above link doesn't work, copy
into the address line on your browser.
HEALTHY EATING: For Extremely Busy People Who Don't Have Time For It
tells you what's healthy and what's not in a clear, concise and
easy-to-use format. It gives you a system so easy to use that you
can't help but succeed at eating healthfully. In less than 15 minutes,
you will know how to choose healthy food and be on the right track to
If the above link doesn't work, copy
"http://www.healthyeatingadvisor.com/healthyeating.html" into the address
line on your browser.
Healthy Eating Coaching
If you would like personal, one-on-one help to get yourself
eating healthfully, I offer healthy eating
coaching/nutritional consulting services by telephone. The first
session is free. You just have to pay for the call.
To schedule your no charge evaluation,
send me an e-mail
with NO CHARGE EVALUATION in
the subject line. Tell me what your
concerns are, what times you are available, and what time zone
you're in. I will send you an e-mail with your appointment date
and time, and the phone number for you to call.
Written by Christine H. Farlow, D.C.
Your Personal Online Healthy Eating Coach
(c) copyright 2003 HealthyEatingAdvisor.com